insiders guide to a system

Insiders Guide to a

Healthy Digestive

System

Insiders Guide to a Healthy Digestive System

Published by Online Publishing & Marketing, LLC

IMPORTANT CAUTION:

By reading this special report you are demonstrating an interest in maintaining good and vigorous health. This

report suggests ways you can do that, but – as with anything in medicine – there are no guarantees.

The author, editors and publishers of this report are not doctors or professional health caregivers. The

information offered in the report is not meant to replace the attention or advice of physicians or other

healthcare professionals. Nothing contained in this report is meant to be personal medical advice for any

particular individual.

Every reader who needs treatment for a disease or health condition should first get the advice of a qualified

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The author, editors and publishers believe the information in the report is accurate, but its accuracy cannot be

guaranteed. They are not responsible for any adverse effects or results from the use of any of the suggestions

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this report will vary from one person to another.

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Printed in the United States of America

~ i ~

ABOUT THE AUTHOR

Lee Euler has written about natural health options for more than 20 years. His books and articles

have been read by millions. He is the Executive Producer of the acclaimed documentary series,

Awakening from Alzheimer’s, editor and publisher of 3 newsletters, Cancer Defeated, Healthy

Perspectives, and Brain Health Breakthroughs, and the author of numerous books. He has

contributed to the publications of many top doctors including Julian Whitaker, David Williams,

and William Campbell Douglass, and others.

~ ii ~

Table of Contents

Chapter 1

This Tasty Fruit Can Heal Your Gut.…………………………………………..……………..page 1

Chapter 2

Is Wheat Ruining Your Health?...................…………………………………………………page 4

Chapter 3

The Amazing, Little-Known Benefits of Dietary Fiber………...……………….……………page 6

Chapter 4

Korean Delicacy Improves Gut Health………………………………….............................page 10

Chapter 5

Kitchen Staple May Be New Weapon Against Inflammatory Diseases Like

Arthritis…………………………………………………………...……………........................page 13

Chapter 6

Natural Ways to Avoid Inflammatory Bowel Disease….………………….........................page 16

Chapter 7

Walking is Great Exercise – Here’s How to Make it Even Better……..............................page 19

Chapter 8

Bad Things Happen to People Who Eat Too Fast…..………………….......................…..page 22

Chapter 9

Four Out of Ten Households Use Ibuprofen – Is It Safe?……………………………….…page 25

Chapter 10

These Sugary Foods Can Add Years to Your Life……………………………………….....page 28

~iii~

Chapter 1

This Tasty Fruit Can Heal Your Gut

Researchers report that about 90

percent of Americans don’t eat enough

fruit for optimal health.1

Which is a shame, because fruit is a

delicious way to get extra nutrients and

fiber that can improve your wellness in

a big way.

And one fruit in particular – the mango –

is not only a tasty treat but it can also

help heal your gut and improve your

overall digestion.

The mango has been a vital component

of Ayurvedic medicine for more than

4,000 years.2 Ayurvedic medicine, the

traditional medical system of India, uses

every part of the mango plant to treat a

wide variety of illnesses.

Now studies confirm that eating the

mango fruit – even without the other

parts of the plant – can improve your

digestive health. What’s more, the

mango fruit also contains cancer-

fighting natural compounds along with

natural substances that rein in

inflammation.

Protecting the Probiotic Bacteria

that Protect Your health

Lab tests at Oklahoma State University,

for instance, demonstrate that eating

mangoes can help your beneficial

digestive tract bacteria survive the ill-

effects of eating the typical American

diet that’s high in processed food.

According to this research, the natural

chemicals in mangoes favor the growth

of health-promoting bacteria linked to

lower weight and better resistance to

diabetes.3 The study also indicated that

nutrients from mangoes helped the

bacteria produce more butyrate – a

short chain fatty acid that supports

better health of the epithelial cells that

line the intestines, cells that are critical

for trouble-free digestion.4

So it’s no surprise that an eight-week

study at Texas A&M involving people

aged 18 to 79 who suffered from

inflammatory bowel disease found that

eating a moderate number of mangoes

can ease the discomforts of ulcerative

colitis.

~ 1 ~

Here, too, mango also improved the

growth of beneficial bacteria in the

intestines. “Intestinal Lactobacilli and

other beneficial probiotic bacteria were

significantly increased after the

consumption of mango as were certain

short-chain fatty acids essential for a

healthy intact intestinal tract,” notes

researcher Susanne Talcott.5

Dr. Talcott also points out that mangoes

are rich in natural substances called

gallotannins. These are helpful

phytochemicals that the intestinal

bacteria convert into bioactive

molecules which act as antioxidants and

keep the cells lining the digestive tract

functioning properly.

In the study of inflammatory bowel

disease, Dr. Talcott reports, “All subjects

who completed the study stated they

would continue to consume mangoes

regularly and will recommend this to

others who suffer from IBD

(inflammatory bowel disease) and also

tell their physicians.”

Mango Mangles Cancer

Other research demonstrates that

consuming mangoes may reduce your

risk of cancer.

For example, mango contains gallic acid,

a natural chemical that lowers

inflammation and induces apoptosis

(programmed cell death) in cancer

cells.6 And another study at Texas A&M

which examined the effects

of gallic acid along with gallotannins,

showed that these substances can help

shrink breast cancer tumors and restrict

their spread.7

In addition to those powerful anti-

cancer compounds, mangoes also

contain lupeol – which is an antioxidant

that fights inflammation.

According to scientists at the University

of Wisconsin, research into using lupeol

therapeutically is accelerating because

it’s virtually non-toxic and, besides

fighting cancer, this natural nutrient

shows promise in treatments for

arthritis, diabetes, heart disease, kidney

problems and liver issues.8

In particular, the researchers in

Wisconsin are investigating how lupeol

can be used to fight melanoma—the

deadliest form of skin cancer. They have

found that concentrations of lupeol

applied topically kill melanoma cells

(via apoptosis) but do not harm normal

cells.9 And lupeol has also shown

potential in limiting pancreatic cancer,

another deadly and often incurable

cancer in conventional medicine.10

Eating “Moderate” Amounts of

Mango

If you decide to add mango to your

meals, don’t overdo it. After all, it is a

fruit that contains a fair amount of

sugar. However, consuming it in

moderate amounts – about 2/3 of a cup

at a time – should not

~ 2 ~

present a problem for most people. In

those kinds of amounts, studies show

that mangoes can lower blood sugar and

potentially improve insulin sensitivity.

And a study at the University of

Oklahoma showed that overweight

people who added fresh mango to their

meals did, in fact, significantly reduce

their blood glucose.11

The Oklahoma researchers say that

mango’s ability to lower blood sugar is

linked to its high-fiber content and a

compound called mangiferin which

studies show can bring down blood

sugar.12

One caution though – if you are allergic

to latex, you have a slight risk of being

allergic to mangoes. Apparently,

mangoes contain substances with

similarities to latex. So, use caution if

you are susceptible to that type of

allergic reaction.13 While latex may

sound like something that comes out of

lab, it occurs naturally in the rubber tree

and other plants.

REFERENCES:

(1)https://pubmed.ncbi.nlm.nih.gov/3048745

9/

(2)https://www.ncbi.nlm.nih.gov/pmc/articles

/PMC3249901/


1/

(4)https://academic.oup.com/jn/article/146/8

/1483/4584657


9/


4/

(7)https://cancerres.aacrjournals.org/content/

72/24_Supplement/P5-07-03

~ 3 ~


/PMC2764818/


3/


77/

(11)https://www.ncbi.nlm.nih.gov/pmc/articl

es/PMC4155986/


45/

(13)https://www.ncbi.nlm.nih.gov/pmc/articl

es/PMC3206236/

https://pubmed.ncbi.nlm.nih.gov/30487459/


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249901/




https://academic.oup.com/jn/article/146/8/1483/4584657

https://academic.oup.com/jn/article/146/8/1483/4584657





https://cancerres.aacrjournals.org/content/72/24_Supplement/P5-07-03

https://cancerres.aacrjournals.org/content/72/24_Supplement/P5-07-03













Chapter 2

Is Wheat Ruining Your Health?

When eating a gluten-free diet first

became a “thing,” it was ridiculed as a

fad that would soon fade in popularity.

At the time, the conventional medical

folks warned that while about one out of

every one hundred people had celiac

disease, which is an illness-causing

autoimmune response to the gluten

proteins in wheat, barley and rye,

everybody else could safely eat foods

containing gluten.

However, as researchers started

examining the proteins in gluten-

containing grains they began warning –

“Not so fast!”

Because it turns out that about ten out

of every hundred people may get sick

from these proteins, even if they don’t

have celiac disease. Here’s the shocking

story and what it means for your diet.

Gluten contains a variety of hundreds of

similar but distinct proteins. The

proteins included in gluten are what

give foods made from wheat, barley and

rye their gooey, sticky texture. They

help to make rolls, cakes, cookies, pizza

crust and pasta chewy and give them

that comforting mouth feel when you

eat them.

But these proteins aren’t all good.

The Protein Problem

Unfortunately, these proteins also make

wheat products resistant to digestion.

Many of the gluten proteins aren’t

broken up by stomach acid and they

pass through the intestines without

being dismantled by enzymes. So, if your

immune system doesn’t react to them

(more about that in a moment), these

proteins virtually pass right through you

without being absorbed.

But if you have celiac disease, they

stimulate your immune system to attack

your body. That can result in a long list

of health problems, including skin

rashes, stomach aches, diarrhea, heart

problems, brain fog and destruction of

the lining of your intestines that limits

your absorption of vitamins and other

important nutrients.

However, as I mentioned earlier, even if

you don’t have celiac disease, you can

still have a reaction to grains and the

foods made from them. In these cases,

studies show another problematic group

of natural compounds called alpha-

amylase-tripsin inhibitors (ATIs) can

disrupt your health.

~ 4 ~

Wheat ATIs Can Disrupt the

Immune System

ATIs are used by plants to fend off

insects and fungi. Just like gluten, ATIs

can trigger inflammation in your

immune system that results in immune

cells attacking the body’s own organs. In

some cases, say researchers,

inflammation that has been blamed on

gluten may actually be caused by ATIs –

because the gluten used in many lab

tests the last few years has been

unknowingly contaminated with ATIs.1

The reaction to grains that isn’t set off

by celiac disease is often called non-

celiac wheat sensitivity (NCWS), or,

even though it may not be linked to

gluten, non-celiac gluten sensitivity

(NCGS).

Studies show that this type of wheat

senstivity may lead to a number of

health challenges for 30 million

Americans that start with:

Causing leaky gut: A wide range

of studies show that the proteins

in wheat can harm the walls of

the digestive tract so that they

“leak” substances into the body

that then cause inflammation.2 As

part of this process, a few

researchers believe the proteins

alter the probiotic bacteria in the

intestines so that they fail to keep

the intestinal lining intact.

Making chronic health

problems worse: Research in

Germany demonstrates that the

ATIs in wheat may cause

conditions like multiple sclerosis,

rheumatoid arthritis, asthma,

lupus, non-alcoholic fatty liver

disease and inflammatory bowel

disease to get more painful and

destructive. The scientists add

that they can also cause

inflammation in the lymph nodes,

kidneys, spleen and brain.3

So, the evidence is clear: If you find

yourself suffering from a health problem

like fatigue, brain fog, stomach aches or

painful joints that your healthcare

provider can’t explain—or even if they

can— grains like wheat, barley and rye

may be at the root of your problem.

Plus, if you have a chronic health

problem like multiple sclerosis, these

grains might also be making it worse.

It’s worth trying grain-free meals for a

few weeks to see if this simple change

eases your health issues. And if that kind

of diet works for you, you may find

yourself enjoying the best health of your

life!

REFERENCES:


7/


/PMC7353361/


1/

~ 5 ~







Chapter 3

The Amazing, Little-Known Benefits

of Dietary Fiber

You know fiber’s good for you.

Millions of people boost their fiber

intake with fruits and vegetables – or

take fiber supplements like Metamucil

— to help with healthy digestion and

elimination. A few well-informed people

know fiber can also help lower your

cholesterol levels.

But the latest medical research reveals

that the benefits of fiber go way beyond

what we’ve been told. In fact, fiber has

some super health benefits you never

imagined.

Fiber Regulates Your Immune

System

Research in Australia demonstrates that

fiber triggers an important part of the

immune system that fights off viruses —

including the flu.

The study at Monash University found

fiber feeds probiotic bacteria in your

digestive tract, increasing the

production of short-chain fatty acids.

These fatty acids play two important

roles in your overall immune health —

keeping

harmful excessive inflammation in the

lungs from getting out of control, and

activating T cells that can efficiently zap

an invading flu virus.1

“We typically find that a certain

treatment turns our immune system

either on or off,” says researcher

Benjamin Marsland. “What surprised us

was that dietary fiber was selectively

turning off part of our immune system

(the harmful inflammatory part), while

turning on another, completely

unrelated (virus killing) part of our

immune system.”

And there’s more…

Fiber Fights Food-Borne

Pathogens

At the same time, research in Japan

shows that fiber can protect against

food poisoning, especially from

Salmonella bacteria – a common culprit

in food-borne illness.

The study shows another positive

interaction between those short-chain

fatty acids in your digestive tract and

your

~ 6 ~

immune system. The fatty acids link up

to proteins that are part of what is called

the inflammasome complex – a protein

structure that alerts the immune system

to a Salmonella invasion and other

pathogens. And the alert leads immune

cells to quickly destroy illness-causing

microbes.2

Fiber Helps Heart Health

Research has also established solid

evidence that dietary fiber is crucial for

better heart health.

For example, a Norwegian study

indicates that for people suffering heart

failure, extra fiber is associated with

reduced risk of death and can even

eliminate the need for a heart

transplant.

According to these findings, consuming

extra fiber encourages the growth of a

more diverse and healthier collection of

probiotic bacteria in the digestive tract

that keep the heart functioning at a

higher level. And these researchers

think that if you have a faltering heart,

are eating too much meat – more than

about two or three times a week – and

too little fiber, this may increase your

need for a heart transplant.3

“Our findings suggest that the altered

microbiota (probiotic bacteria)

composition (in the digestive tract)

found in patients with chronic heart

failure might be connected to low fiber

intake,” warns researcher Cristiane

Mayerhofer.

Added to that analysis, a review study in

New Zealand shows that when you eat

large amounts of high fiber foods you

can drop your risk of coronary heart

disease and stroke, as well as type 2

diabetes, by 16 to 24 percent.

This review looked at the results of 185

studies and 58 clinical trials.4 The

researchers concluded that “The

benefits of fiber are supported by over

100 years of research into its chemistry,

physical properties, physiology, and

metabolic effects.”

This isn’t surprising. Fiber helps control

blood sugar levels. In people with

diabetes, fiber — particularly soluble

fiber — can slow the absorption of

sugar. Also, a healthy diet that includes

insoluble fiber may reduce the risk of

developing type 2 diabetes to begin

with.

Fiber Helps You Lose Weight,

Fight Colon Cancer

High-fiber foods are a critical part of any

healthy weight loss regimen.

For one thing, they’re more filling than

low-fiber foods, so you’re less likely to

overeat. What’s more, you won’t become

hungry again as quickly. High-fiber

foods also contain fewer calories, by

volume, when compared to other foods.

“High fiber foods may help reduce your

overall calorie intake and help you

~ 7 ~

maintain a healthy weight, which is vital

to reducing cancer risk,” says Erma

Levy, research dietitian in Behavioral

Science at MD Anderson Cancer Center.5

One of the first to make the connection

between a high-fiber diet and low rates

of cancer was Dr. Denis Burkitt, an Irish

surgeon. In the 1950s Dr. Burkitt

traveled to Africa on a missionary trip to

help improve the health of the people

living there. While he found numerous

health problems, what he didn’t find

was colorectal cancer.

While Americans and other Western

populations had a lot of colon problems,

including high rates of cancer, the

Africans he studied had an astonishingly

low rate of colon problems and cancers.

Dr. Burkitt realized that Africans ate

large amounts of beans, corn, and other

high-fiber foods in their original state.

Americans, by contrast, were mainly

eating processed foods.6

Mary Daly, M.D., chair of the department

of clinical genetics at Fox Chase Cancer

Center in Philadelphia, says because

fiber passes quickly through the colon, it

perhaps “flushes out cancer-causing

compounds.” It may even “change these

compounds, making them less harmful.”

That being said, Dr. Daly and her

counterparts agree that there hasn’t

been absolute scientific evidence that

fiber

~ 8 ~

prevents colon cancer. However, in that

large research review out of New

Zealand I mentioned earlier, a high-fiber

diet lowered risk of colorectal cancer by

16 to 24 percent.

In addition, studies suggest that

increasing your dietary fiber intake —

especially cereal fiber (such as bran,

brown rice, whole grains) — is

associated with a reduced risk of dying

from all cancers.

Increasing Fiber in Your Diet

Fiber is commonly classified as soluble,

meaning it dissolves in water, or

insoluble, meaning it doesn’t.

Soluble fiber is found in oats, peas,

beans, apples, citrus fruits, carrots,

barley and psyllium. Insoluble fiber is

found in whole wheat flour, wheat bran,

nuts, beans and vegetables such as

cauliflower, green beans and potatoes.

To reap the greatest health benefit, eat a

wide variety of high-fiber foods,

including plenty of fruits and vegetables,

according to the Mayo Clinic.7

Easy ways for an instant fiber boost:

Go nuts: Nuts are great for dessert,

snacks or even sprinkled on salads. A

cup of nuts usually has about nine grams

of fiber as well as other nutrients that

are beneficial for heart health.

Don’t eat chips: When you snack on

chips or crackers you’re usually missing

out on fiber. Munch on an apple (four or

more grams of fiber), blueberries

(almost four grams in a cup) or other

fruits instead.

Fill your plate with veggies: All of your

meals should include a cornucopia of

vegetables. High fiber veggies include:

sweet potato (four grams in a cup);

asparagus (one gram in every three

spears) and squash (nine grams per

cup). But there are plenty more to

choose from!

REFERENCES:


0/

(2)https://journals.plos.org/plosbiology/articl

e?id=10.1371/journal.pbio.3000813

(3)https://onlinelibrary.wiley.com/doi/full/10

.1002/ehf2.12596


9/

(5)https://www.mdanderson.org/publications

/focused-on-health/how-fiber-helps-lower-

your-cancer-risk.h11-1590624.html

(6)https://www.webmd.com/diet/features/fib

er-cancer#2

(7)https://www.mayoclinic.org/healthy-

lifestyle/nutrition-and-healthy-eating/in-

depth/fiber/art-20043983

~ 9 ~



https://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.3000813

https://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.3000813

https://onlinelibrary.wiley.com/doi/full/10.1002/ehf2.12596

https://onlinelibrary.wiley.com/doi/full/10.1002/ehf2.12596



https://www.mdanderson.org/publications/focused-on-health/how-fiber-helps-lower-your-cancer-risk.h11-1590624.html



https://www.webmd.com/diet/features/fiber-cancer%232

https://www.webmd.com/diet/features/fiber-cancer%232

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983



Chapter 4

Korean Delicacy Improves Gut Health

A traditional Korean dish that was once

only found in specialty stores is now

widely available on grocery store

shelves.

And that’s a good thing, because

scientists say kimchi can dramatically

improve gut health. Let’s take a closer

look at this popular food and its many

health benefits.

This traditional Korean dish is made

with salted, fermented vegetables

including cabbage. In addition, you’ll

also find seasonings such as sugar, salt,

onions, garlic and chili pepper — which

gives kimchi its spicy kick.

Traditionally, kimchi was stored in-

ground in large earthenware jars to

prevent the delicacy from being frozen

during the winter months.1 In the

summer, this storage method kept the

kimchi cool enough to slow down the

fermentation process.

Health Benefits of Fermentation

Kimchi undergoes a unique lacto-

fermentation process that’s different

from other fermented foods.2 Basically,

it uses bacteria of the genus

Lactobacillus to break

sugars down into lactic acid, which gives

kimchi its characteristic sourness.

If you take an interest in gut health

you’ve probably hear of various strains

of Lactobacillus. They are prominent

among the friendly bacteria or micro-

organisms called probiotics.

Hundreds of studies have shown the

importance of probiotics to a healthy

digestive tract. Researchers believe that

it’s because of kimchi’s high levels of

good bacteria and their impact on the

digestive tract that this Korean food is

now being linked to a host of health

benefits. For example, studies show

kimchi:

Boosts the immune system

The Lactobacillus bacteria in kimchi

have been shown to boost immune

health. In one study, Lactobacillus

plantarum, a bacteria strain common in

kimchi, was injected into mice.3

Researchers found these test subjects

had lower levels of an inflammatory

marker (TNF alpha) than did the control

group.

~ 10 ~

~ 11 ~

Scientists deduced that since TNF alpha

levels are typically elevated during

infection and disease, a decrease means

the immune system is working

efficiently.

Slows aging

As we know, chronic inflammation is not

only associated with many illnesses, it

also accelerates aging. Could kimchi

prolong cell life by slowing this process?

Researchers were curious.

In one study, human cells treated with

kimchi showed an increase in viability,

which measures overall cell health.4

According to the study findings, “These

results suggest that kimchi may delay

the aging process by regulation of

inflammatory process.”

Improves brain health

Numerous studies have shown the

connection between a healthy gut and a

healthy brain. Kimchi’s positive effects

on the good bacteria in the digestive

tract can help support a sharp memory

and a healthy brain.5

Supports heart health

Kimchi can also reduce your risk of

heart disease by fighting cardiovascular

inflammation and reducing blood fats,

research shows.6

In an eight-week study, researchers fed

mice a high cholesterol diet. Then they

tested fat levels in the blood and liver

and found that those given kimchi

extract had lower levels than those in

the control group.7

Another study, this time in 100 people,

found that among 100 people eating 0.5

to 7.5 ounces of kimchi daily, found

significantly decreased blood sugar,

total cholesterol, and LDL (bad)

cholesterol levels — all of which are

considered risk factors for heart

disease.8

My Takeaway

The benefits of kimchi seem endless, but

are there downsides?

Well, it does have some serious spicy

flavor to it, which can be an issue with

some folks. Also, it contains high

amounts of sodium, if you’re concerned

about that. I love both tart and hot

foods, so kimchi is heaven to me. And

personally I don’t worry about salt.

If you’re game, try it on your next salad

or in soups or grain bowls.

If kimchi’s not for you, remember there

are many other foods featuring healthy

probiotic bacteria. You can find them in

yogurt, sauerkraut, kefir, tempeh,

kombucha, and many more. And of

course, there are always supplements.

REFERENCES:

(1)https://en.wikipedia.org/wiki/Kimchi


8/


1/

(4) Food Sci Biotechnol 20, 643–649 (2011)

(5)https://www.frontiersin.org/articles/10.33

89/fnagi.2016.00256/full


4/


2/


3/

~ 12 ~

https://en.wikipedia.org/wiki/Kimchi





https://www.frontiersin.org/articles/10.3389/fnagi.2016.00256/full

https://www.frontiersin.org/articles/10.3389/fnagi.2016.00256/full







Chapter 5

Kitchen Staple May Be New Weapon

Against Inflammatory Diseases Like

Arthritis

From making cookies to cleaning the

stove, baking soda has been a kitchen

staple for generations. But its use

extends far beyond leavening dough and

scrubbing away stains.

For many, baking soda is a home

remedy for common ailments like

coughs, sunburn, muscle aches, and

urinary tract infections. Naturopathic

physicians also prescribe it for

heartburn, ulcer pain, and kidney

disease.

New, early research reveals baking soda

might even help people with

autoimmune and inflammatory diseases

curb their pain and inflammation.

The new discovery happened when

scientists studied the use of baking soda

in kidney disease. Kidney disease can

progress to the point where it develops

into metabolic acidosis, a fancy way of

saying that the body is making too much

acid that it can’t get rid of safely. Baking

soda (sodium bicarbonate), which is

highly

alkaline, prevents metabolic acidosis.

But surprisingly, doctors discovered that

even in patients without acidosis, baking

soda slowed the progression of kidney

disease. The reason? Baking soda

positively affected immune response.

Baking Soda Improves Immune

Response Throughout the Body

To explore this in more depth, scientists

at the Medical College of Georgia tested

baking soda for two weeks in rodents

and saw positive effects on immune cells.

Next, scientists gave 12 young, healthy

human volunteers a one-off, two-gram

dose dissolved in 250 mL of bottled

water.

They discovered that baking soda

triggers the stomach to produce more

acid. This is communicated to

mesothelial cells in the spleen.

Mesothelial cells form a protective lining

for body cavities and organs including

the digestive tract.

~ 13 ~

Mesothelial cells also have tiny finger-

like projections called microvilli. These

warn the tissues they cover that an

invader has been detected, thereby

priming the immune system for action.

However, when food has been ingested

the message seems to be, as lead

researcher Paul O’Connor put it, “It’s

most likely a hamburger, not a bacterial

infection.”

In contrast, when baking soda has been

ingested and signals mesothelial cells to

transmit a message from the gut to the

spleen, something else takes place.

Activates Immune Cells

Everywhere

The ingestion of baking soda leads to the

activation of a system called the

cholinergic anti-inflammatory

pathway.

The scientists found that after rodents

consumed baking soda it caused a shift

in immune cells called macrophages.

Some macrophages promote

inflammation and others curb

inflammation. Scientists reported

reduced numbers of inflammatory

macrophages and increased numbers of

anti-inflammatory macrophages.

And this didn’t just occur in the spleen.

“The shift from inflammatory to an anti-

inflammatory profile is happening

everywhere,” said Dr. O’Connor. “We

saw it in the kidneys, we saw it in the

spleen,

now we see it in the peripheral blood.”

Macrophages were not the only type of

immune cell to be activated. In the

rodents, regulatory T cells doubled after

three days. These T cells help prevent

the immune system from attacking its

own tissues.

Even in the volunteers researchers saw

the same type of immune changes after

just three hours, suggesting a similar

anti-inflammatory response.

Dr. O’Connor believes “it’s potentially a

really safe way to treat inflammatory

disease” and may lower the kind of

destructive inflammation seen in

autoimmune diseases like rheumatoid

arthritis.

However, he emphasized they carried

out a basic scientific study and don’t yet

have any convincing evidence that

baking soda can achieve this. I agree

with Dr. O’Connor’s cautionary stance.

While this new research is exciting,

before this I have not been impressed

with the scientific evidence on baking

soda’s benefits against inflammation in

the human body. Most of it consists of

case studies from naturopathic doctors

or testimonials from do-it-yourself

patients.

What’s more, consuming too much

baking soda can be harmful and even

small amounts can be harmful for

certain people,

~ 14 ~

so it would be premature to self-

medicate without a naturopathic

physician’s help until more is known.

The research did suggest a solution to

another mystery that’s worth noting.

Why Electrostimulation Eases

Arthritis and Other Painful

Conditions

It has been known for some time that

electrostimulation of the vagus nerve —

the very long nerve that runs between

the brain and the abdomen — also

activates the cholinergic anti-

inflammatory pathway.

Vagus nerve stimulation (VNS) has

shown promising results in treating

chronic inflammatory disorders

including rheumatoid arthritis, sepsis,

lung injury and diabetes. It’s also used to

control fibromyalgia pain and

migraines.

Researchers didn’t understand the

signaling pathway and mechanism by

which the stimulation reduces

inflammation, but they did suspect it

originated primarily in the spleen. Yet

the vagus nerve doesn’t extend to the

spleen.

This study provides an explanation

because VNS also causes the stomach to

secrete acid. So it looks like baking soda

and VNS have a common mechanism.

Research into VNS is far more

developed than baking soda, and the

FDA has already approved its use in

epilepsy and depression. What’s more,

researchers are currently testing VNS in

a large number of clinical trials as

treatment for various autoimmune and

chronic inflammatory disorders.

It’s quite likely that VNS will be

approved for one of these conditions in

the not too distant future. Of course, the

same cannot be said for baking soda.

Perhaps one day the FDA will embrace

the clinical study of more affordable,

natural treatments that anyone can

access at home, but I’m not holding my

breath.

REFERENCES:

(1)https://www.jimmunol.org/content/200/1

0/3568.long

(2)https://jagwire.augusta.edu/drinking-

baking-soda-could-be-an-inexpensive-safe-

way-to-combat-autoimmune-disease/

(3)https://reachmd.com/programs/clinicians-

roundtable/could-a-daily-dose-of-baking-soda-

combat-autoimmune-disease/10261/

~ 15 ~

https://www.jimmunol.org/content/200/10/3568.long

https://www.jimmunol.org/content/200/10/3568.long

https://jagwire.augusta.edu/drinking-baking-soda-could-be-an-inexpensive-safe-way-to-combat-autoimmune-disease/



https://reachmd.com/programs/clinicians-roundtable/could-a-daily-dose-of-baking-soda-combat-autoimmune-disease/10261/



Chapter 6

Natural Ways to Avoid Inflammatory

Bowel Disease

Medical researchers who study

inflammatory bowel diseases (IBD) have

found that these illnesses inflict their

pain and discomfort on around three

million Americans.

“IBD” is an umbrella term applied

broadly to a whole range of

gastrointestinal upsets. Although the

“experts” like to say IBD consists of

either Crohn’s disease or ulcerative

colitis, my somewhat cynical definition

is “mystery bowel upset that doctors

can’t figure out.”

It’s pretty rare that victims ever figure

out why they feel so bad. Treatment is

hit or miss – try this, try that until you

stumble on something that works for

you.

In spite of this frustrating background,

some researchers have found a few

natural, relatively easy changes in

lifestyle can lower the risk for IBD and

may even speed healing of the problem,

too.

While it’s true that your genetics, the

microbes that live in your digestive

tract, and rogue immune cells can all

contribute to IBD, research shows that

the foods you

eat are also significant factors.

Junk Food and Drink

A study at Georgia State University that

analyzed the health and food choices of

more than 100,000 Americans shows

that people who often eat French fries,

cheese, cookies, soft drinks, sports

drinks and energy drinks are more

likely to develop IBD.1

It’s no surprise to me. I mean, the junk

food so many Americans eat is part of

the standard Western diet. Couple that

with lack of exercise and you’ve got a

sure-fire recipe for chronic

inflammation in the digestive tract that

leads to pain, diarrhea and other

miseries. No wonder so many people are

suffering!

Now, the researchers emphasize that

they don’t have data to prove these

foods cause IBD, but the study shows

that consuming them is “associated”

with these digestive problems. They

recommend eating a lot less junk food if

you want to avoid IBD.

~ 16 ~

At the very least, their study points to

poor lifestyle choices as one of the

causes of IBD.

Antibiotics Cause Problems, Too

Along with eating problematic junk

foods, another modern habit of ours –

taking too many antibiotics when

they’re not medically necessary – also

increases your risk of IBD.

A study in Sweden at the Karolinska

Institute, performed in conjunction with

Harvard scientists, shows that taking

powerful antibiotics – particularly

broad-spectrum antibiotics designed to

kill off a wide variety of bacteria – is

linked to digestive disease.2

These researchers point out that the use

of bacteria-killing pharmaceuticals

doesn’t merely kill infectious bacteria,

but also eradicates the healthy,

probiotic bacteria that inhabit the

human digestive tract.

“I think this affirms what many of us

have suspected — that antibiotics,

which adversely affect gut microbial

communities, are a risk factor for IBD,”

says researcher Dr. Long Nguyen.

A big part of the problem is that too

many doctors prescribe antibiotics to

just about anybody who asks for them.

And that’s true even when their patients

are suffering from a disease caused by a

virus – like the common cold or the flu.

Antibiotics are useless against viral

infections.

“To identify risk factors for IBD is

important, and ultimately our aim is to

prevent the disease,” adds Jonas

Ludvigsson. “Our study provides

another piece of the puzzle and even

more reason to avoid using antibiotics

needlessly.”

Healing the Digestive Tract

If you want to stimulate the body’s

natural defenses to ease the intestinal

inflammation linked to IBD, researchers

at the Weizmann Institute of Science in

Israel have produced evidence that two

natural chemicals – fisetin (found in

apples, persimmons and strawberries)

and citrulline (found in watermelon,

beets, and spinach) – can help.3

We’ve written about fisetin favorably in

the past, and I’ve added it to my regular

supplement regimen. So I was happy to

see this new research.

According to the Israeli studies, these

two compounds help intestinal cells

repair themselves by stimulating them

to produce nitric oxide (NO). Lab tests

show that taking these two natural

chemicals as supplements improves

intestinal health. What’s more, they

believe the supplements may also help

reduce the chances of colon cancer.

Along with these supplements, other

research demonstrates that there’s a

good chance avoiding foods containing

gluten (proteins found in items made

from wheat,

~ 17 ~

barley and rye) can also help ease

symptoms in many cases of IBD.4 And

there’s also evidence that, in the long-

term, getting up off your couch and

chair and getting consistent daily

exercise can support a healthier

intestinal tract.5

My Takeaway

Many people who suffer from IBD take

drugs to try to ease the inflammation

and the digestive symptoms, but natural

methods hold great promise for

promoting the healing process. In

addition to eating a healthier diet and

exercising regularly, you can also

consider supplements of tried-and-true

natural anti-inflammatories, such as

turmeric.

In fact, a pilot study published in 2004

found that people with IBD who took

turmeric every day for eight weeks

experienced a significant reduction in

abdominal pain and improved bowel

movements.6

Other helpful natural supplements

reported in a 2016 review include

vitamin D and vitamin B12 as well as

green tea.7 And of course there’s

probiotics. Research published in the

journal Gastroenterology & Hepatology

points to the critical role of intestinal

microflora in the development of

chronic gut inflammation. Studies have

shown that probiotic bacteria can

prevent or minimize intestinal

inflammation.8 Best of all, unlike

pharmaceuticals, these

natural methods only have beneficial

side effects in your body and can help

you improve your overall health.

REFERENCES:


8/


7/


/PMC5976577/


5/


/PMC6710863/

(6)https://pdfs.semanticscholar.org/e5ca/b11

7fca40a6718406aef18eb82c64d5db032.pdf


6/


/PMC5307257/

~ 18 ~











https://pdfs.semanticscholar.org/e5ca/b117fca40a6718406aef18eb82c64d5db032.pdf

https://pdfs.semanticscholar.org/e5ca/b117fca40a6718406aef18eb82c64d5db032.pdf





Chapter 7

Walking is Great Exercise – Here’s

How to Make it Even Better

I’ve said it more times than I can count –

exercise is essential for better health.

And one of the best, most accessible

forms of physical activity is walking.

For brain health, heart health and every

other kind of health I can think of, taking

a walk most days, even if it’s just around

the block, does your body lots of good.

Added to that, researchers have found

that three little tweaks to your walking

regimen that can put more oomph into

these health benefits. Best of all, the

improvements are a snap to work into

your daily walking routine.

One of the most important benefits of

walking and other types of exercise is

that it helps control blood sugar levels

and can be an important way for people

with diabetes to keep their blood

glucose down. In a new twist,

researchers in Denmark have found that

by changing walking speeds you can

improve your blood sugar maintenance.

The Blood Sugar Benefits of

“Interval Walking”

Turns out if you vary your walking

speed instead of continuing at a steady

pace, the body’s cells will take in more

sugar – thanks to the influence of insulin

– and keep too much glucose from

accumulating in the bloodstream.1

The researchers call this style of walking

“interval walking.”

In their tests, they had the interval

walkers alternate back and forth

between walking vigorously for three

minutes and then easing back to a

leisurely stroll for another three

minutes. Using this pattern, the interval

walkers took five one-hour walks a

week while a control group walked at a

steady pace.

After four months, the blood sugar

levels in the interval walkers were,

overall, lower than in people who

always walked at a moderate, steady

pace. Their physical fitness was also

more robust.

~ 19 ~

What’s called their “insulin sensitivity” –

how effectively their cells responded to

the release of insulin – was also

improved.

Bubble Gum Power

Another way to get more bang for your

buck when walking?

Believe it or not, all you have to do is

chew gum while you’re on the move!

I know, this sounds like the old joke

about whether or not you can chew gum

and walk at the same time, but

researchers in Japan have found that if

you chew while you move around, you

burn significantly more calories, lose

more fat, and your heart rate climbs

higher. What’s more, in their tests, many

of the people chewing gum naturally

walked faster and farther.

The researchers conclude that chewing

gum influences the sympathetic nervous

system (the part of your nervous system

that controls movement) and increases

“walking rhythm with a consequent

improvement in the health-related

effects of walking, which in turn helps to

maintain weight.”2

Strengthens Bones

You may not realize this, but walking

qualifies as a “weight-bearing” exercise.

That’s because as you walk you move

muscles in an effort that works against

the

pull of gravity and thereby strengthen

your bones.

Many studies have shown that because

bone responds to the stresses of moving

against gravity, people who exercise

have stronger bones with extra “mass.”

Along with walking, some of the best

bone-strengthening activities include

jogging, hiking, dancing, stair-climbing,

tennis and weight-lifting.

On the other hand, when you bike or

swim you get fewer bone benefits – the

water supports your body – and on a

bike you glide along without having to

resist gravity’s pull as much. According

to a study at the University of Michigan

School of Kinesiology, one way to

increase the bone benefits of walking is

to go for a walk after eating and do at

least some of your walking downhill.

“The best exercise for your bones is the

weight-bearing kind, which forces you

to work against gravity,” says

researcher Kathleen Borer. “When you

walk downhill, the pull of gravity is

greater.” (Count me as a skeptic. I think

when you walk uphill your muscles get a

harder workout.)

What’s more, while some people have

been taught to avoid exercise after

eating, Dr. Borer says there are actually

nutritional benefits to hitting the

pavement—or the gym — after a meal.

“Exercising after eating,” she explains,

“may help nutrients

~ 20 ~

from the food get absorbed into the

bloodstream.”

Walking after a meal maybe, but I’d still

avoid swimming right after eating just

to ensure you don’t suffer cramps.

Doctors used to say that digestion

diverts blood flow to the stomach,

increasing your risk of dangerous

muscle cramps. While doctors today

have largely abandoned this advice,

which I heard constantly when I was a

kid, many suggest that it’s still safer to

wait 30 minutes and give your food

more time to digest.

And, as I’ve often said, whatever

exercise you decide to work into your

daily routine, be sure to do some kind of

physical activity consistently. All the

research shows that folks who are more

active enjoy better health, live longer

and usually have a happier outlook on

life.

REFERENCES:


/PMC3554285/

(2)https://tonykirby.com/obesity/chewing-

gum-while-walking-affects-both-physical-and-

physiological-functions-especially-in-middle-

aged-and-elderly-men/,

https://www.jstage.jst.go.jp/article/jpts/31/5/

31_jpts-2018-440/_article/download/-char/en


8/

~ 21 ~



https://tonykirby.com/obesity/chewing-gum-while-walking-affects-both-physical-and-physiological-functions-especially-in-middle-aged-and-elderly-men/




https://www.jstage.jst.go.jp/article/jpts/31/5/31_jpts-2018-440/_article/download/-char/en

https://www.jstage.jst.go.jp/article/jpts/31/5/31_jpts-2018-440/_article/download/-char/en



Chapter 8

Bad Things Happen to People Who

Eat Too Fast

If you were asked the speed at which

you eat – slow, normal, or fast – what

would you say?

That same question was posed to over a

thousand healthy volunteers in Japan.

The answers they gave led to an

important discovery regarding their

future health.

If you want to avoid a serious condition

that now affects one in three Americans,

it would be wise to take note of what

this study discovered.

The 5 Risk Factors of Metabolic

Syndrome

1,083 Japanese men and women with an

average age of 51 volunteered for the

study in 2008. Besides asking how

quickly they ate their food, the

researchers gathered information on

lifestyle, diet, physical activity and

medical history.

The participants were then reexamined

five years later. During this time 84

received a diagnosis of metabolic

syndrome – a precursor to diabetes and

other diseases.

A patient is deemed to have the

syndrome if he or she has at least three

factors out of five that increase the risk

of heart disease and diabetes. These are

high fasting blood sugar, high blood

pressure, abdominal obesity, low HDL

‘good’ cholesterol, and high triglycerides

– the amount of fat circulating in the

blood.

Cardiologist Dr. Takayuki Yamaji from

Hiroshima University presented the

results in November at a meeting of the

American Heart Association in Anaheim,

California.

Dramatic Consequences of

Different Eating Speeds

After adjusting their findings for

numerous factors that could give rise to

misleading results, a new diagnosis of

metabolic syndrome was 5½ times

more prevalent in fast eaters compared

to slow eaters. The incidence rates were

11.6%, 6.5% and 2.3% among fast,

normal and slow eaters respectively.

Of the individual components of

metabolic syndrome, fast eating was

significantly

~ 22 ~

associated with weight gain, increased

triglycerides and low HDL cholesterol.

According to Dr. Yamaji, “Eating more slowly may be a crucial lifestyle change to help prevent metabolic syndrome.

“It takes 20 minutes for signals from

your stomach – indicating that you are

full – to reach your brain.

“When people eat fast they tend not to

feel full and are more likely to overeat. If

you chew your food many times, you

spend more time at meals and you’re

more likely to feel full.”

Dr. Yamaji believes the study findings

also apply to Americans.

Earlier Trial Comes to Same

Conclusion

This is not the first time eating speed

has been linked to metabolic syndrome.

In 2015, nearly 9,000 Japanese residents

aged 40 – 75 participated in a similar

trial and follow-up three years later. 647

were diagnosed with the condition

during this period.

Although the findings were not as

dramatic, fast eaters were still 30%

more likely than slow eaters to receive a

diagnosis of metabolic syndrome — an

incidence of 3.1% compared with 2.3%.

Components of metabolic syndrome

that were tied to fast eating were

increased waist circumference and low

HDL cholesterol.

The study authors recommended eating

slowly as “an important lifestyle factor

for preventing metabolic syndrome…”

Dr. Yamaji’s Christmas Advice

Eating slowly also involves more

chewing. This in turn helps to break

down food and allows for easier

digestion with less risk of issues like gas

and bloating. More nutrients may also

be absorbed from the food.

Lots of chewing also increases the heart

rate and sends more oxygen to the

brain. Some researchers believe it can

even improve memory and delay the

onset of Alzheimer’s. So eating slowly is

important for other reasons besides

cardiovascular health.

If there is one meal that features a good

deal of food it’s the traditional

Christmas dinner.

So Dr. Yamaji offers some cautious

advice: “Festive meals tend to have

more calories. Please eat slowly and be

careful not to eat too much.”

Easy to say, but when presented with a

large, delicious meal, not so easy to

apply!

~ 23 ~

REFERENCES:

(1)https://newsroom.heart.org/news/gobblin

g-your-food-may-harm-your-waistline-and-

heart?preview=38e1

(2)http://circ.ahajournals.org/content/136/Su

ppl_1/A20249

(3)https://www.jstage.jst.go.jp/article/jea/25/

4/25_JE20140131/_article

~ 24 ~

https://newsroom.heart.org/news/gobbling-your-food-may-harm-your-waistline-and-heart?preview=38e1



http://circ.ahajournals.org/content/136/Suppl_1/A20249

http://circ.ahajournals.org/content/136/Suppl_1/A20249

https://www.jstage.jst.go.jp/article/jea/25/4/25_JE20140131/_article

https://www.jstage.jst.go.jp/article/jea/25/4/25_JE20140131/_article

Chapter 9

Four Out of Ten Households Use

Ibuprofen – Is It Safe?

Back pain? Toothache? Fever?

Headache? If you’re like millions of

Americans you’ll reach for a trusted

medication that’s been available since

1984. Yet just a couple of years ago a

leading newspaper said that taking it for

just one day upped the risk of heart

attack by half!

The drug is called 2-(4-isobutylphenyl)

propionic acid, or to use its more

familiar name, ibuprofen. It’s marketed

under the brand names Advil, Motrin,

and others.

Most consumers figure, “Look, it’s been

used for 35 years and can be bought

from convenience stores and gas

stations — no prescription required – so

surely it must be safe, right?”

Turns out that is not an easy question to

answer. . .

Good for Pain – Bad for the Body

Ibuprofen was discovered after ten long

years of seeking an alternative to high

dose aspirin, which came with

unpleasant and risky side effects —

indigestion, allergic reactions,

gastrointestinal bleeding, and

potentially, death.

Using himself as a guinea pig at times,

British pharmacologist Stewart Adams

knew he’d made a breakthrough when

he took 600 mg of the experimental

compound to cure his headache and it

did the trick.

Ibuprofen is a non-steroidal anti-

inflammatory drug (NSAID), one of

many that are now on the market. They

work by blocking a class of proteins

called cyclooxygenase (COX), which

produce prostaglandins — hormone-

like fats — that play key roles in

promoting pain and inflammation.

Blocking COX successfully reduces these

effects. The trouble is, prostaglandins

also play some useful roles; they help

protect the gastrointestinal tract.

NSAIDs can irritate the mucous

membrane layer of the stomach, cause

bleeding, and induce ulcers.

For this reason, NSAIDs of all

description, not just ibuprofen, are

implicated in tens of thousands of

hospital admissions every

~ 25 ~

year, and many of those people die.

As if this wasn’t bad enough, some types

of prostaglandin also act on the

endothelium, the cells that line blood

vessels. By interfering with this

function, NSAIDs can constrict arteries,

elevate blood pressure, raise the risk of

blood clots, and increase fluid retention.

I want to stress these effects occur in

people who take them week after week,

month after month. Rarely in people

who take them for short-term pain.

Appears Safe in Low Doses

In 2006 a research group from Oxford

University, England, analyzed data from

138 randomized trials. They found that

ibuprofen was linked to an increased

risk of cardiovascular disease, but only if

this involved taking 800 mg three times

a day; doses that require a doctor’s

prescription.2

A more typical dose for a headache or

other pain is 400 mg, with doses at least

six hours apart.

Because over-the-counter (OTC)

ibuprofen is limited to 200 mg per

tablet, with a maximum recommended

dose of 6 tablets over 24 hours, the

findings of the Oxford group cannot be

applied to OTC ibuprofen.

In 2011 a Swiss group investigated the

safety of NSAIDs. Ibuprofen was one of

many types they looked at. They

concluded

that “little evidence exists to suggest that

any of the investigated drugs are safe in

cardiovascular terms.”3

However, out of the 31 trials they looked

at, only two used ibuprofen, and these

were for osteoarthritis at doses of 2,400

mg per day for more than a year. This has

no relevance to people taking the drug for

an occasional headache.

In 2013 researchers from the UK and

Canada teamed up to carry out a new

analysis which included the Swiss

findings. They wrote that ibuprofen was

associated with a higher risk “when used

in clinical trials in high doses but not in

the lower doses typically used in the

community.”4

Now It’s Safe, Now it Isn’t

So ibuprofen appears to be out of the

woods for OTC use. In 2012 this was

confirmed by a group of American

researchers who found that ibuprofen was

the safest choice of NSAID based on its

gastrointestinal profile and being less

toxic to the kidneys.5

But in 2017 the picture changed, or

appeared to, with two new studies. One

newspaper headline linked the drug to a

heightened risk of cardiac arrest. And

earlier I mentioned the other newspaper,

which screamed that taking it for just a

single day increased the risk of a heart

attack by nearly half. Yikes!

Sounds scary. We’ll have a look at these

studies in the next issue.

~ 26 ~

~ 27 ~

REFERENCES:

(1)https://www.bbc.co.uk/news/health-

34798438


/PMC1473048/ (3)https://www.ncbi.nlm.nih.gov/pmc/articles

/PMC3019238/


/PMC3570554/

(5)https://www.researchgate.net/publication/

233415228_What_Is_The_Safest_Non-

Steroidal_Anti-Inflammatory_Drugs

https://www.bbc.co.uk/news/health-34798438

https://www.bbc.co.uk/news/health-34798438







https://www.researchgate.net/publication/233415228_What_Is_The_Safest_Non-Steroidal_Anti-Inflammatory_Drugs



Chapter 10

These Sugary Foods Can Add Years

to Your Life

Fewer Heart Problems

A large study in Asia, for instance, shows

that folks who consume fresh fruit every

day run a significantly reduced risk of

heart attacks and strokes than those

who rarely indulge.1

This seven-year study involved about

500,000 people, The researchers who

conducted it point out that fruit is an

excellent source of potassium,

antioxidants and dietary fiber along

with other beneficial natural chemicals.

As I can tell you from years of poring

over professional journals, almost every

week scientists identify a new molecule

in some fruit that brings us powerful

health benefits.

In this new study, the primary fruits

consumed were apples and oranges.

Eating about 100 grams of fruit a day –

which is a little less than a good-sized

pear or apple or about a half cup of

grapes – was linked to a 30 percent

reduced risk of dying from a heart

attack or stroke during the study.2

Sugary foods have a bad reputation. And

they deserve it.

Supermarket shelves and fast food joints

are filled with processed junk loaded

with refined sugar. It comes in brightly

colored packages, bears the names of

famous food companies and sometimes

even screams “Natural!” from the labels.

But it can wreak havoc on your blood

sugar, your heart health, your chances of

cancer, your risk of Alzheimer’s disease,

and much more.

So you may be surprised to hear there

are other sweet treats that improve

health. They also come in brightly

colored packages.

The packages of these healthy sweet

treats are their natural coverings, their

peels.

I’m talking about fruits. And while you

don’t want to go overboard and eat a

diet totally dominated by fruit, research

shows that eating daily helpings of fresh

fruit does good things for your body.

~ 28 ~

In another analysis of fruit consumption,

researchers found that people who eat

more fruit also have a slightly reduced

risk of developing diabetes.3 It was not a

very large decrease but it was still

significant. The researchers in this

analysis also found that people with

diabetes who eat more fresh fruit are at

a lower risk of dying during the five

years that were analyzed. In addition,

the people who ate the most fruit

shrank their risk of developing serious

heart disease complications connected

to their diabetes.

Wide Range of Benefits

When my staff researched the overall

benefits of eating fruit, they also

suggested a long list of studies that

highlighted the particular benefits of

individual fruits – so many, in fact, that

there are too many to describe here. But

let me share some of the highlights with

you:

When scientists at the Hopkins

Bloomberg School of Public Health

looked at the diets of former smokers

who were suffering from declining lung

function, they found that those who ate

a lot of fruits and tomatoes retained

better breathing abilities than former

smokers who didn’t eat these foods.

They also discovered that apples were

particularly effective at keeping lungs

functioning better.4

In the ten-year study, eating more than

three portions of fruit daily (or at least

two

tomatoes) helped people retain a

greater lung capacity. By the way,

tomatoes are a fruit, although we tend

not to think of them that way.

The researchers also believe that, even

for non-smokers, eating fruit every day

can help keep lung capacity more robust

as you age.

How to Save Seven Million Lives

a Year

Eating more fruits (and vegetables)

could potentially save more than seven

million lives a year, according to

researchers at the Norwegian University

of Science and Technology. In their

review study, they found evidence that

we should be eating at least ten portions

of fruits and vegetables a day for

optimum health.5

According to the Norwegian analysis,

eating ten portions a day drops your

risk of dying prematurely by almost a

third and your chances of heart disease

by a fourth.

Other research shows:

Eating apples and grapes with

curry (rich in turmeric) may help

to starve cancer cells to death. A

Texas study shows that natural

compounds in these foods

deprive cancer cells of glutamine,

an amino acid they need to

survive.6

~ 29 ~

~ 30 ~

As health advocates have said for

years, cranberries do in fact keep

the urinary tract healthier. While

some research has questioned the

effectiveness of cranberries to

fight off urinary tract infections, a

large review study in Portugal

shows they are useful in

protecting this part of the body.7

Red grapes, pomegranates and

pears can reduce the risk of colon

cancer. A study at the University

of Warwick shows that these

fruits have compounds that

activate immune cells that defend

the colon against inflammation

and cancerous developments.8

Now, while I don’t think you should stuff

yourself with fruit, there’s obviously no

health reason to be overly cautious

about fresh fruit, either. However, it’s a

good idea to stay away from canned

fruit. These products often include

syrups that contain way too much

refined sugar. They’ve also been cooked,

very likely destroying valuable

nutrients. Get this: European research

into fruit shows that canned fruit

actually is linked to an increased risk of

heart issues.9 So stick with the fresh

stuff.

Isn’t a No-Carb Diet Healthier?

I’m guessing I’ll get a few nasty emails

from no-carb-diet fans who believe fruit

is bad. My reply is that it’s a whole heap

better than eating cakes, other pastries,

candy, soda and all the packaged goods

from catsup to cereal that contain added

sugar.

Plus fruit contains so many other

valuable molecules and healthy fiber,

the benefits in my opinion far outweigh

the negatives. I might add that all that

fiber fills you up and it’s likely you’ll end

up consuming far less sugar than people

who start the day with a doughnut.

The no-carb diet is valuable – especially

for cancer patients and people with

diabetes – but most people are not able

to stick with it long term. Sooner or

later, carbs will creep back into their

diets. When that happens, make sure

they’re fruits.

~ 31 ~

REFERENCES: (1)https://www.ncbi.nlm.nih.gov/pubmed/28449053 (2)https://www.ncbi.nlm.nih.gov/pubmed/28403155

(3)https://www.ncbi.nlm.nih.gov/pubmed/28399126 (4)https://www.ncbi.nlm.nih.gov/pubmed/29269589

(5)https://www.ncbi.nlm.nih.gov/pubmed/28338764


(7)https://www.ncbi.nlm.nih.gov/pubmed/28288837 (8)https://www.ncbi.nlm.nih.gov/pubmed/29097655


https://www.ncbi.nlm.nih.gov/pubmed/28449053


















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